Aiki na Minti 5 A-Gida don Ƙarfi, Ƙarfafa Hannu

Wadatacce

• Bear Rarrafe
• Triceps Dips
• Tura-Ups
• Ku nutse Bombers
• Plank-Ups
• Bita don

Kada ku jira har zuwa lokacin babban tanki don zira kwallaye masu ƙarfi, ƙwaƙƙwaran makamai waɗanda (1) kuna alfahari da nunawa, da (2) waɗanda ke iya ɗagawa, dannawa, da turawa kamar dabba. Kym Perfetto mai ba da horo (@KymNonStop) yana nan don taimaka muku yin hakan daidai da wannan minti biyar, motsi biyar, motsawar hannu a gida wanda ke da tabbacin toast hannayenku har sai sun tsaya a cikin cokali mai yatsa - sun yi. (PS Tana da motsa jiki wanda zai yi daidai da ƙananan ƙashi da cinyoyin ciki.)

Za kubukata: Tabarmar (na zaɓi). (Kuna son motsa jiki wanda ke amfani da nauyi? Gwada wannan aikin motsa jiki na dumbbell a gida.)

Yadda yake aiki: Bi dama tare da Kym a cikin bidiyon ko yin motsi mataki-mataki a ƙasa. Yi kowane motsi na daƙiƙa 30, sannan matsa zuwa na gaba. Da zarar kun gama da duka biyar, sake maimaita da'irar sau ɗaya.

Bear Rarrafe

A. Tsaya tare da faɗin ƙafar ƙafa. Matsa a hips don lanƙwasa kuma sanya dabino a ƙasa.

B. Tafi hannu zuwa gaba zuwa matsayi mai tsayi, dakata, sa'annan a mayar dasu zuwa cikin ƙafa, ɗaga kwatangwalo da daidaita kafafu.

Maimaita don 30 seconds.

Triceps Dips

A. Zauna a ƙasa, daidaita ƙafafu a gaban kwatangwalo da hannaye a bayan kwatangwalo, yatsunsu suna nuni zuwa diddige. Latsa cikin hannaye da ƙafafu don ɗaga hips daga ƙasa.

B. Lanƙwasa makamai don haka sun yi ƙanƙanta kamar yadda zai yiwu, gwiwar hannu tana nuna baya. Sannan a matse triceps don daidaita hannu.

Maimaita don 30 seconds.

Tura-Ups

A. Fara a cikin babban katako. (Don gyara, gwiwoyi ƙasa zuwa ƙasa da ɗaga ƙafa.)

B. Ƙasan kirji har zuwa ƙasa don taɓa bene, gwiwar hannu tana nuna baya a kusurwoyin digiri 45.

C. Danna ƙirji daga bene, kiyaye ainihin maƙasudi.

Maimaita don 30 seconds.

Ku nutse Bombers

A. Fara a cikin matakin kare na ƙasa, an ɗaga kwatangwalo da diddige zuwa tuƙi.

B. Lanƙwasa gwiwar hannu zuwa ƙasan fuska, sannan ƙirji, sa'an nan kuma ciki zuwa ƙasa a cikin motsi, ci gaba da baka don zuwa cikin kare na sama.

C. Latsa cikin tafin hannu, lanƙwasa gwiwar hannu, da juyar da motsi, juyawa kwatangwalo baya cikin kare mai ƙasa.

Maimaita don 30 seconds.

Plank-Ups

A. Fara a cikin babban katako.

B. Ƙasa zuwa gwiwar hannu na dama, sannan gwiwar gwiwar hagu don shiga cikin ƙananan katako, kiyaye cibiya tare da ƙoƙarin kada ku girgiza kwatangwalo da baya.

C. Danna cikin tafin hannun hagu, sannan tafin hannun dama don komawa zuwa babban katako.

Maimaita na tsawon daƙiƙa 30, musanya wanne hannun ke ɗagawa da farko.

Bita don